Athletes who want to boost their game are recommended to try beetroot

Research shows that beetroot (Beta vulgaris) may improve both physical health and brain health. A review published in HerbalGram looked at the benefits of beetroot and how it may help support body systems, such as cardiovascular health and cognitive function.

In recent years, beetroot has emerged as a promising exercise performance supplement ingredient. Beetroot contains many health-enhancing compounds, such as betaines, resveratrol, and quercetin. In addition, it is rich in nitrates, which have been the primary compound the studies in the review focused on.

One of the studies reviewed, which was published in 2017, aimed to determine the effects of nitrate supplementation on physiological functioning and exercise performance in trained runners and triathletes during short- and long-distance time trials. Participants in this study consumed either nitrate-rich beetroot juice or nitrate-depleted beetroot juice after completing four exercise performance tests.

The study, conducted by researchers from Leeds Beckett Universityand the University of Newcastlein the U.K., revealed that supplementation with nitrate-rich beetroot juice may be ergogenic, which means that it can enhance athletic performance. However, it was only effective during shorter-distance time trials at a high work rate and not during longer-distance time trials at a lower rate.

Another study, which was conducted by researchers at Maastricht University in the Netherlands, examined at the effect of beetroot on high-intensity or intermittent-type exercise. The study examined whether a six-day nitrate-rich beetroot juice supplementation would improve exercise performance in trained soccer players.

The results showed that consuming nitrate-rich beetroot juice for six days effectively improves high-intensity intermittent type exercise performance in trained soccer players. This suggests that supplementation with nitrate-rich beetroot juice could be an effective way to boost exercise performance.

When it comes to cognitive performance, beetroot juice also has beneficial effects. A study published in 2016 investigated whether beetroot juice consumption might have a synergistic effect with exercise on neuroplasticity in older men.

Aid in weight loss: Beetroots are low in calories and high water – both of which are helpful for losing weight. Beetroots’ fiber content may also help promote weight loss by reducing appetite and making you feel full.

Help fight inflammation: Betalains, which are the pigments in beetroots, have anti-inflammatory properties that can help reduce or fight inflammation.

Help ward off cancer: There is some evidence that the antioxidant content and anti-inflammatory property of beetroots can help prevent cancer.